For better or worse, TikTok has become a breeding ground for nutrition trends. Some of these trends deserve attention, but many promote bad health advice.
Among the latest fads is the “protein soda” trend, likely drawing inspiration from the Hulu reality show, “Secret Lives of Mormon Wives.”
This trend combines a pre-made protein drink with soda. The idea is this combo creates a tasty and protein-rich beverage.
Some might think protein soda sounds awful, while others think it sounds delicious. But the real question is, is this trend healthy?
As a dietitian, here’s my take on protein soda. I’ll share whether it aligns with healthy eating recommendations and supports a balanced diet.
What is Protein Soda?
Protein soda includes two main components: pre-made protein drinks and various sodas.
The trend has taken off from viral videos created by TikTok users including Rebecca Gordon and Sadie Reeves.
In their videos, both women got a fountain Diet Coke over ice and added a bottle of Fair Life’s Core Power Vanilla High Protein Milk Shake, labeling it “protein Diet Coke.”
Many TikTokers say this original combo tastes like an ice cream float.
“Honestly, it’s not bad,” Reeves said after a few sips.
The trend has gained traction thanks to these and other TikTok influencers who endorse it and share creative takes on the drink.
Variations on this trend include vanilla protein shake with orange soda or chocolate protein shake with cola.
This concoction has emerged on social media during the ongoing craze for high-protein foods, supercharging its popularity.
@sadiereeves2.0 welcome to Utah @Rebecca Gordon #Utah #dietcoke #proteindietcoke #sadiereeves #foryoupage #fyp ♬ Did Somebody Say HipOpera – Latto & Christina Aguilera
Protein Is Personal
Your daily protein intake should meet your individual needs. These vary by age, activity level, and health conditions.
For the average adult getting little physical activity, the Recommended Dietary Allowance (RDA) is about 0.8 grams of protein per kilogram of body weight (1).
But some research suggests older adults may need more protein than this to help prevent muscle loss with age (1).
Active people, especially those doing intense workouts or aiming to lose weight, may need more protein as well (2). The recommendation is about 1.2 to 2.0 grams per kilogram of body weight to help repair and grow muscles (2).
Beyond building, repairing, and maintaining muscles, protein intake is beneficial for:
- Helping you feel full longer, which supports healthy weight management (1).
- Regulating hormones and enzymes, supporting bodily functions (2).
- Balancing fluid and electrolyte levels in your body (2).
When aiming for optimal protein intake, consider your diet, lifestyle, and health goals.
Common misconceptions suggest that higher protein intake always equates to better health outcomes.
But, most people should stick with the guidelines mentioned above. Or, aim to eat about two to three meals daily, each providing around 25–30 grams of protein (1).
Too much protein can strain the kidneys and lead to imbalances with other nutrients like:
Tracking your protein intake with the MyFitnessPal app can help you check your daily protein levels and adjust as needed.
If you have any medical concerns, like kidney disease, or want extra help, see a dietitian about how much protein you should eat. This will help avoid potential side effects from too much or too little protein.
Protein Soda Pros and Cons
Some TikTokers say that by adding protein to diet soda, they get a boost of protein and caffeine in one simple beverage.
Is this the healthiest way to consume protein and get your caffeine fix, though?
In short, not really. But here’s a breakdown of the pros and cons.
Pros
One of the main advantages of protein soda is its convenience. It offers a quick and easy way to increase protein intake on the go.
Diet sodas are lower in calories than sugar-sweetened drinks. They could help you stay within your daily calorie goals if you combine them with a low-calorie protein shake.
The carbonation could also help mask the unpleasant texture of thicker protein drinks.
Cons
On the downside, protein sodas and most other liquid foods likely won’t fill you up as much or for as long as whole foods (3). This could lead to increased hunger and overeating.
Also, protein shakes and sodas often have added sugars or artificial sweeteners. These are used to improve taste but may harm health.
Sugar-related health risks include chronic diseases (4), such as:
- Type 2 diabetes
- Heart disease
- Certain cancers
So, regular soda drinkers should keep their intake below one serving per week (4).
People often assume diet soda is healthier, but researchers also link diet sodas to potential harm, particularly from artificial sweeteners (5).
The World Health Organization (WHO) now advises against artificial sweeteners for weight management or disease prevention (6).
Newer research suggests they may be bad for our gut, heart, and metabolic health (7).
We need more studies to grasp their long-term effects, but it may be best to avoid them.
Use protein supplements sparingly
Protein shakes, bars, and powders can provide convenient protein alternatives. But they should be considered an occasional supplement, not a diet staple. Choose them wisely for their nutrition and ingredients.
These highly processed foods often lack fiber, vitamins, minerals, and other healthy compounds.
Overall, whole foods are generally more filling and nutritious, promoting better long-term dietary habits.
Protein Soda: A Dietitian’s Verdict
Protein sodas, while enticing to some, fall short of being a healthy trend.
Personally, I wouldn’t drink protein soda.
In fact, I choose not to drink soda in general, whether it’s diet or regular. I opt for seltzer water with a splash of 100% fruit juice when I crave a bubbly beverage.
I also prefer to get my protein from lean, whole food sources. As a vegetarian, I enjoy protein-rich plant-based options like beans, nuts, and whole and sprouted grains.
If I were a meat-eater, I would still choose whole food sources over protein shakes for the added nutritional value.
I’d include plant-based options plus animal-based foods such as:
- Chicken breast
- Baked salmon
- Hard-boiled eggs
If you want to increase your protein intake, skip the soda and try MyFitnessPal’s free high-protein diet plan. It provides guidance on achieving your protein goals through balanced and healthy meals.
Other Dietitians’ Take on the Protein Soda Trend
Other MyFitnessPal dietitians also prefer lean, whole-food protein sources. They recommend against relying on protein soda drinks for regular protein intake.
Katherine Basbaum, MS, RD, says that protein soda “sounds gross.” She called it unnecessary chemicals poured over ice. “I’d take a latte and scrambled eggs over that any day to get my protein and caffeine fix,” says Basbaum.
Joanna Gregg, RD, says go ahead and try this trend if you want to boost your protein. Just don’t expect it to support your health goals.
“Overall, would I ever recommend this? No. Do I think it is building healthy habits? Not really. Is it the worst TikTok trend I have ever seen? Not even close,” she says.
Ultimately, whole foods are the ideal protein choice for nutrition and health benefits.
Final Thoughts: Is Protein Soda Here to Stay?
Protein sodas may be a fun and convenient way to increase protein intake but approach this trend cautiously.
MyFitnessPal dietitians, including myself, agree it’s okay for most healthy adults to try this trend. But we don’t recommend adding protein soda to your regular diet.
To spot sketchy health info on social media, cross-check it with trusted sources or verified experts, like doctors and dietitians.
Overall, to promote long-term health, prioritize mindful, balanced eating over viral trends.
